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Barbell Deadlift 360 Degrees
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Home ›
Lower Back ›
Barbell Deadlift 360 Degrees
Barbell Deadlift 360 Degrees
Lower BackBarbellHingePowerlifting
Your Goal General Fitness
Sets
2–3
Reps
10–15
Rest
60s
How To Perform
1
Stand with feet hip-width apart, barbell over mid-foot.
2
Hinge at the hips and bend the knees to grip the bar just outside your legs.
3
Take a deep breath, brace your core, and keep your chest up.
4
Drive the floor away with your legs while keeping the bar close to your body.
5
Lock out your hips at the top — then hinge back down with control to reset.
Pro Tips
Film yourself from the side — it's the fastest way to spot form issues.
Think about pushing the floor away with your legs rather than pulling the bar up.
Chalk or straps help with grip on heavier sets — don't let grip be the limiting factor.
Overview
A back movement using a barbell that loads the back through its full range, with Glutes picking up the supporting work. One of the more effective exercises for building size and strength in this area.
Muscles Worked
Back
75%
Glutes
42%
Hamstrings
32%
Core
22%
Traps
15%
Common Mistakes
Rounding the lower back — the most common and most dangerous mistake on any deadlift variation.
Jerking the bar off the floor instead of applying steady pressure.
Looking up too aggressively — keep a neutral neck, not forced extension.
About Training Your Lower Back
The lower back — chiefly the erector spinae running along the spine — keeps you upright, stabilises the trunk under load, and works alongside the glutes and hamstrings to extend the hips. A strong, resilient lower back underpins nearly every heavy lift and protects against everyday injury.
The deadlift and its variations are the primary builders, loading the entire posterior chain. Back extensions, good mornings, and rack pulls add targeted strengthening, while bracing during squats and carries trains the spinal stabilisers.
Technique is paramount: maintain a neutral spine, brace the core hard, and hinge from the hips rather than rounding the back. Build load gradually and never sacrifice form for weight.
